Oven-Baked Sardines with Herbs and Cherry Tomatoes

(Total Time: 25 minutes | Servings: 2)

Ingredients:

• 4 whole fresh sardines (gutted and scaled)
• 150g cherry tomatoes, halved
• 1 lemon (slices + juice)
• 2 tbsp extra virgin olive oil
• 1 tbsp honey (optional)
• 1 garlic clove, minced
• 1 tsp fresh rosemary
• 1 tsp fresh thyme
• Sea salt and black pepper to taste
• 1 tbsp fresh parsley, chopped

Instructions:

1️⃣ Prep (5 min):

• Preheat oven to 200°C (400°F) with fan.
• In a bowl, mix olive oil, lemon juice, garlic, honey, herbs, salt, and pepper.

2️⃣ Assembly (5 min):

• Place sardines on a baking tray lined with parchment paper.
• Stuff cavity with lemon slices and herb mixture.
• Scatter cherry tomatoes around.

3️⃣ Baking (15 min):

• Roast until sardines are golden (12-15 min).
• Garnish with fresh parsley before serving.

Suggested Sides:

• Arugula salad with mustard vinaigrette
• Cauliflower mash

Nutritional Value per Serving (2 sardines + sides):

Nutrient	Amount	% DV*
Calories	320 kcal	16%
Protein	28g	56%
Healthy Fats	18g	25%
Omega-3s	2.5g	500%
Vitamin B12	8.5mcg	354%
Vitamin D	5mcg	100%
Iron	3mg	17%

*% Daily Value (based on 2000-calorie diet)

Key Benefits:

✔️ Heart-healthy (rich in omega-3s)
✔️ Strong bones (vitamin D + calcium from bones)
✔️ Antioxidant boost (lycopene from tomatoes + herbs)

Chef’s Tip: For extra crispiness, broil for the last 2 minutes.